• Assume hip-width stance facing wall about three to four feet away
• Fully extend arms against wall and form 45-degree angle with body
• Quickly drive right knee up as high as possible and hold for two seconds
• Drive right foot down onto ground underneath hips
• Repeat with left leg
• Perform sequence in continuous fashion for specified time

Sets/Duration/Rest: 2-4x10-15 seconds/Arm Action
Adaptation: Once you feel comfortable with the technique, perform the same sequence without the pause at the top. It should be an all-out sprint against the wall. Apply the same sets and reps.
Coaching Points: Place hands at chest level and shoulder-width apart against wall // You should be able to draw a straight line from your ears down to your hips and ankles // Your foot and toes should be dorsi-flexed (turned upward in the top position) // Keep toe underneath knee and heel underneath butt in the top position